Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 271

Workout Breakdown:

Warm-up:
01 - Hug & Love Raises
02 - Standing Knee Circles
03 - Standing T-Spine CARs
04 - Jefferson CARs
05 - Standing Twists
06 - OH Shoulder Circles

Workout:
01 - OH Rev Lunges
02 - Rev Lunge T-Rotations
03 - The Windmill
04 - Walking Pancakes
05 - Rev Lunge Warrior 3 L
06 - Rev Lunge Warrior 3 R
07 - Bent Swimmers
08 - L2R BW Ball Slams
09 - Curtsy Side Lunge L
10 - Royal Dancer L
11 - Curtsy Side Lunge R
12 - Royal Dancer R
13 - Corkscrew Twists
14 - Plie Squats
15 - Lateral Spine Rolls
16 - Walking Cobra
17 - Alt Staggered Squats
18 - Swaying Tree Pose L
19 - Sweeping Windmills
20 - Swaying Tree Pose R
21 - In & Out T-Spine Flow
22 - F2B Ham Walks
23 - Alt Cossack Threaders
24 - Squat Side Reach

Finisher - Standing Best Stretch

Cool-Down:
01 - Lats Tri Pulls
02 - T-Spine Extensions
03 - Standing Twists
04 - Ham Scoops
05 - Flamingo L
06 - Flamingo R

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.